Ifayibha ifreyimu engenalutho, noma isiphi isitshalo se-organic siqukethe, uma ifakwa kuketshezi, imicu ivuvukala kancane kancane, ikhuphuka ngevolumu. Lona umhlomulo oyinhloko we-fiber nanoma yikuphi ukudla okukhona kuwo.
Odokotela basebenzisa imikhiqizo enothile nge-fiber ukuze bahlanze indawo yokugaya ukudla, bavule ukusebenza kwayo, futhi banciphise isisindo somzimba kushukela. Ubuchopho nobunye be-fiber ukuthi ayikwazi ukugaya nokubhidliza, ngenxa yalesi sizathu kusebenza kakhulu njengesisindo sothwali sokuvuselela ukuhamba kwamathumbu.
Ukusetshenziswa kwefayibha kusiza ukukhulula masinyane umgudu wokugaya ukudla emfucumfucweni yokudla, ukuhamba kwefayibha kususa ukunqwabelana kokungcola kwe-organic, ukuhlanza i-villi ye-epithelium eqonde kumathumbu.
Ukusetshenziswa njalo kwefayibha kusifo sikashukela kuvamile i-cholesterol, izinqubo ze-metabolic, kwandisa inani le-insulin egazini. Ukudla okune-fiber kukhuphuka kahle ngevolumu, ngokushesha futhi kugcwalisa isiguli ngokugcwele, futhi kunenani elincane lamakhalori ekudleni okunjalo.
Kuyiqiniso elaziwayo ukuthi kwanele ukudla cishe amagremu angama-20 e-fiber ngosuku. Namuhla, ngaphandle kwezinkinga, ungathenga amaphilisi lapho i-fiber itholakala khona ngesilinganiso esidingekayo. Yebo, kulula kakhulu, kepha kungcono ukudla ukudla okusha kwefayibha.
Izinhlobo ze-Fibre
I-Fiber ingezinhlobo ezimbili: inyibilikisiwe futhi ayincibilikisi, ngayinye yazo inomphumela ohlukile emzimbeni womuntu. I-soluble fiber ihlangana namanzi yakha into efana nejelly emathunjini. Ngakho-ke, lolu hlobo lomkhiqizo luyakwazi ukubambezela ukumuncwa kokudla okunamafutha kanye nokumuncwa kweglucose. Uma kunesidingo sokunciphisa ushukela kuhlobo 2 sikashukela, udokotela uncoma i-fiber encibilikayo.
I-oat bran, okusanhlamvu okugcwele okusanhlamvu, uginindela wezithelo, amajikijolo, imbewu yefilakisi, uphizi, ubhontshisi kanye namantongomane kuzoba ngumthombo ofanele wefibolishi encibilikayo. Ukusetshenziswa okuhleliwe kwale mikhiqizo kuzonciphisa ngempumelelo ushukela futhi kunciphise imiphumela emibi yesifo sikashukela.
Insoluble fiber ayigaywa emathunjini, ngaphandle kwalokho ibizwa ngokuthi ibhulashi. Kuyasiza ukudla kudlule emgodini wokugaya ukudla ngokushesha, okubalulekile ukuze ukhuluphele ngokweqile kanye nokukhuluphala. Umzimba womuntu awunama-enzymes akhethekile angagaya i-fiber enjalo, ngakho-ke iba yisibindi:
- hhayi ukugaywa;
- akunakuguquka.
I-Fibre yabanesifo sikashukela iqhubekisela imfucumfucu yokudla enqwabelene isikhathi eside futhi kungadala ukudakwa komzimba. Insoluble fiber ingatholakala okusanhlamvu okuphelele, imbewu yezithelo nemifino, ukolweni bran.
I-fiber fiber ithinta ukumuncwa kwe-glucose, ngenxa yalokho, izinga le-glycemia ne-insulin ye-hormone liza ngokujwayelekile.
Kulokhu, kungcono ukudla i-fiber encibilikayo, ayincibeki kakhulu.
Iyini i-fiber yaseSiberia (antidiabetes)
Azikho izinto ezinephunga elimnandi nezithasiselo eziyingozi zamakhemikhali ku-Siberia fiber; lo mkhiqizo uphephile ngokuphelele futhi ungokwemvelo. Umkhiqizo uqukethe izinto eziningi ezisebenzayo, uqukethe amagobolondo kakolweni nama-rye amabele, izithasiselo zezithelo (ama-apula, ama-apricots), izithasiselo ze-berry (i-blueberries, i-ash ash esezintabeni), amantongomane (ama-pine nuts kernels).
Umkhiqizo onhlobonhlobo wesifo sikashukela sohlobo 2 usiza iziguli ezinezinkinga ze-metabolic ukuthi zehlise isisindo futhi zizinze. Ngaphezu kwalokho, ungathembela ukwanda kokuhamba kwamathumbu, ukuhlanze kusuka ekuqongeleleni imfucumfucu yokudla engacoliswanga.
Ukusetshenziswa njalo komkhiqizo kufaka isandla ekuthuthukisweni nasekulondolozweni kwe-microflora enhle yamathumbu, ukuzinza kokugxila kweglue glucose, kanye nokwehliswa kwe-cholesterol yegazi ephansi. I-antidiabetes izokwenzela ukushoda kwama-microelements namavithamini, ithuthukise ithoni yesikhumba, futhi ibe yindlela yokuvimbela izifo eziningi, kubandakanya nomonakalo wenhliziyo nemithambo yegazi.
Ngaphambi kokuwusebenzisa, umkhiqizo ufakwa emanzini afudumele ahlanzekile, ngemuva kokuphatha, umkhiqizo ugezwa ngenani elincane lamanzi:
- indlela ejwayelekile yansuku zonke ihlukaniswe izikhathi ezingama-3-4;
- thatha imizuzu engama-30 ngaphambi kokudla.
Uma umuntu onesifo sikashukela esisebenzisa njalo isilinganiso sansuku zonke sefiber yaseSiberia, umzimba wakhe ushisa cishe amakhalori ayi-120.
Ukubuyekezwa kwesifo sokulwa nesifo sikashukela eSiberia kubonisa ukuthi kungcono ukungasebenzisi umkhiqizo wesifo sikashukela onesifo esibi sethambo lesisu, okuyi-peptic ulcer ye-duodenum, kanye ne-colitis, gastritis.
Ukungena esiswini, i-fiber yakha umuzwa wokugcwala, ivimbela ukuthuthuka okusheshayo kwendlala, okusiza ukunciphisa kalula ukungena kwama-khalori. Ngakho-ke, kungenzeka ukuqeda isifiso esilambile sesisu ebuchosheni, asikho isifiso sokudla okuthile okunekhalori ephezulu.
Lapho isiguli sidla i-fiber phambi kokudla okulinganiselayo, kulula kakhulu kuye ukuthi wehlise isisindo, futhi umphumela otholakalayo uzohlala isikhathi eside.Ukudla okuhleliwe kwefayibha kuzokwanelisa umzimba ngezinto ezibalulekile, ukunciphisa isisindo esilinganayo kuzoba yibhonasi emnandi yesiguli esinohlobo lwe-2 mellitus.
Yini engathatha isikhundla se-fiber?
Uma ngesizathu esithile kungenzeki ukudla i-fiber, kepha awukwazi ukudla imifino eminingi, ungasebenzisa abanye ngale mikhiqizo. Imbewu yefilakisi eluhlaza, i-bran, i-psyllium ne-cellulose ziyefana kakhulu emiphumeleni yazo emzimbeni womuntu.
Imbewu yefilakisi eyabiwe ingumkhiqizo wesabelomali, ingathengwa kalula kunoma yiliphi ezitolo ezinkulu noma ekhemisi. Ama-flaxseeds aphelele futhi ayathengiswa, futhi afanelekile ukusetshenziswa yi-diabetes, kuphela kufanele aqale achotshozwe nge-grinder yekhofi.
Isimo esikhulu ukuthi imbewu kumele ibe ngumhlabathi kuphela ngaphambi kokuyisebenzisa. Uma uvuna imbewu ukuze isetshenziswe esikhathini esizayo, okunamafutha acid angenakuguqulwa avele ngokushesha okukhulu, okuphumela umkhiqizo onobuthi ongeke ube lusizo.
Ilebuli yefilseed ikhombisa ukuthi iqukethe ama-carbohydrate amaningi, kepha kufanele uqonde ukuthi ezweni lethu akuyona inkambiso ukukhombisa ngokwahlukana ama-carbohydrate:
- ukugaya;
- ezingashisi.
Eqinisweni, azikho izakhamzimba ezigayayo emzimbeni ku-flaxseed, ngoba wonke amagremu ayi-100 omkhiqizo kukhona kuphela amagremu angama-5-7 kuzo, futhi konke okunye kuyisitshalo sefreyimu.
Umkhiqizo othokozisayo yi-psyllium, akuwona wonke umuntu owaziyo ukuthi uyini. I-Psillium kumane nje kuyisitshalo esivela embewini yesitshalo esitshalekile, singathengwa ngohlobo lwe-bran noma ufulawa. Umkhiqizo awuthengiswa kakhulu emakhemisi, uvame ukuthengwa nge-Intanethi. Cishe i-75% ye-fiber ayinyibiliki, ngenxa yokwengezwa kwamanzi, iphenduka ijeli.
I-Psillium imahhala futhi ayinawo amakhalori.
I-fiber ye-oat, iselula
Kwithisipuni elilodwa le-oat fiber, amagremu ama-3 of fiber atholakala ngokushesha, ngamanye amagama, umkhiqizo awunakho ukungcola, awunamafutha namaprotheni, okuqukethwe kwekhalori kuyinto zero. I-Oat fiber ayicutshungulwa umzimba wesifo sikashukela, izoba ibhulashi elihle kakhulu lamathumbu.
Ifayibha ayihlikihli izindonga zendlela yokugaya, ngobumnene nangobuhlungu isusa okweqile ngaphandle, umuntu alahlekelwa isisindo kabili ngokushesha. Isikhunta singangezwa esikhundleni sikafulawa ezitsheni ezisosayensi, ku-kefir, kophudingi. Eqinisweni, kunezindlela eziningi zokupheka lapho kusetshenziswa khona i-fiber, kungaba ngamaqebelengwane esinkwa, ama-pancake, namakhekhe.
Enye i-ejenti eyaziwayo yi-microcrystalline cellulose. Imiyalo esetshenziswayo ikhombisa ukuthi lo mkhiqizo kumele ungafakwa ekudleni hhayi koshukela kuphela, kepha futhi:
- isifo sokuqina kwemithambo yegazi kwemithambo yegazi;
- ukudakwa;
- amazinga ahlukahlukene okukhuluphala.
I-Cellulose iyi-fiber yokudla, zitholakala ngenxa yokuhlanzwa ngokuphelele kwe-cotton cellulose. Ungathenga umkhiqizo ngesimo se-powder, amaphilisi.
Ukungena esiswini, umkhiqizo ngokushesha umunca uketshezi, ukuvuvukala bese ugcwalisa isikhala sesitho. Ama-receptors wesisu anikeza ubuchopho uphawu lokugcwala; ngenxa yalokho, isifiso sokudla siyancishiswa noma sicindezelwe ngokuphelele.
Kufanele wazi ukuthi i-cellulose evuvukala nayo ingadonsa izakhamzimba, ezizobangela ukusweleka kwama micronutrient, amavithamini. Ngakho-ke, kuyadingeka futhi ukuthatha nama-vitamin complexes.
Kunconywa ukusebenzisa umkhiqizo ngamanzi amaningi ahlanzekile, uma kungenjalo ukuqunjelwa kanye nezinye izinkinga zokugaya ukudla kuzoqala ngokungenakuvinjwa. Ukuntuleka koketshezi kuzoholela ekutheni i-cellulose ngeke ikwazi ukuvuvukala ngokujwayelekile, kumele kuthathwe ngaphambi kokudla ngemizuzu engama-20-30. Abakhiqizi abaningi be-microcrystalline cellulose baphikisa ukuthi umphumela womkhiqizo uyabonakala ngemuva kwezinsuku ezingama-7-7 ngemuva kokuqala kokusetshenziswa okujwayelekile.
Sengiphetha, kufanele kuphawulwe ukuthi akunakwenzeka ukuqala ukusebenzisa inani elikhulu le-fiber ngokushesha, ngoba ukuqalwa kwegesi ngokweqile, ukuqhakaza, isicanucanu, ukuqunjelwa noma isifo sohudo sikashukela kuzoqala. Imicu eminingi izobangela ukulahleka kwezakhi zomsoco, i-potassium, i-magnesium, i-zinc, i-iron ne-B amavithamini.
Izinzuzo ze-fiber zesifo sikashukela zichazwe kuvidiyo kule ndatshana.
